Buzz
Wondering which seafood options are the healthiest? You’re not alone. Fish is an excellent protein source, but its true advantage lies in the omega-3 fatty acids it provides. These beneficial fats not only reduce the risk of heart disease and stroke but are also crucial for maintaining brain health. Omega-3s help form cell membranes in the body and brain and have an anti-inflammatory effect, promoting healthier brain cells.
Unfortunately, many Americans aren’t consuming enough healthy seafood. The American Heart Association suggests two -ounce servings of fatty fish each week. Fatty fish options include salmon, canned albacore tuna, mackerel, sardines, lake trout, halibut, and herring. To help us make better choices, we asked an expert for the top recommendations for seafood and fatty fish, based on their health benefits. We’ve also included some tips for preparing them, as well as delicious fish recipes to inspire your seafood journey.
Shrimp
As Frances Largeman-Roth, RDN, points out, "So much research points to the fact that we’ll live longer, healthier lives if we eat more [seafood]." Shrimp is the quickest and easiest seafood to prepare: just two minutes per side, and dinner is ready (or take 20 minutes to make a saucy shrimp and noodle stir-fry).
It’s also kid-approved. "I love using shrimp in tacos, salads, and grilled shrimp panzanella," says Largeman-Roth. "I buy them pre-cleaned but leave the tails on for extra flavor." Shrimp are very low in calories, with only 84 calories per 3-ounce serving. They also provide 20 grams of protein, substantial amounts of iron and zinc, and 300 milligrams of omega-3 fatty acids.
Crab
While crab may seem like a treat reserved for special occasions, it’s something you can enjoy throughout the year (if you know how to break apart and eat crab). Depending on the type, crab offers between 80 to 100 calories per 3-ounce serving, along with 16 to 20 grams of protein and 350 to 400 milligrams of omega-3 fatty acids (DHA + EPA).
Pro tip: You can make cooking with crab more budget-friendly by using it in dishes like quick and easy crab cakes or a rich and creamy crab bisque.
Salmon
Salmon is packed with omega-3 fatty acids and is incredibly easy to prepare. If you're skeptical, start with a basic sheet pan salmon recipe featuring potatoes and broccolini. Alternatively, simply drizzle some olive oil over the salmon fillet, add a sprinkle of sea salt, and roast it at 400 F for 20 minutes. Largeman-Roth suggests opting for Alaskan salmon whenever possible due to its wild-caught and sustainable nature.
Canned Albacore Tuna
"I'm a huge fan of canned tuna because it's so convenient and versatile," says Largeman-Roth. It can be used in salads, sandwiches, wraps, or as a topping for fresh pasta. A 2-ounce serving (half a can) contains only 60 calories, 13 grams of protein, and is an excellent source of omega-3s.
"You don't need to overdo it with mayo to enjoy it: I love combining canned tuna with EVOO, fresh lemon juice, capers, chopped Italian parsley, peas, and orecchiette pasta. It tastes fantastic whether served warm or at room temperature."
Scallops
Scallops may seem tricky to cook since they don’t change color like shrimp, and overcooking them can result in a tough, unpleasant texture. However, getting perfectly cooked scallops is simpler than you might think.
Start by patting the scallops dry with paper towels, then place them in a very hot, oiled pan to sear both sides until they turn golden (about 2 to 3 minutes per side). Serve them over quinoa, garbanzo pasta, or a fresh salad. A 3-ounce serving of scallops (3 to 4 pieces) contains around 96 calories, 12 grams of protein, and up to 90 milligrams of choline, a nutrient that supports brain function.
Cod
Cod is an excellent choice for those who aren’t fond of strong fish flavors. You can barely taste it if you try a baked cod recipe with tomatoes and capers. If you prefer something easier, coat cod fillets with a light breading and bake them for 10 to 12 minutes at 450 F.
Cod is also perfect for fish tacos. Atlantic Cod is mild, flaky, and contains just 70 calories per 3-ounce serving, along with 17 grams of protein. Plus, it’s free from total and saturated fats.
Mackerel
Mackerel is a fatty fish that provides an excellent source of omega-3 fatty acids, which promote heart health. A 3-ounce portion of cooked mackerel contains approximately 174 calories, 16 grams of protein, and a hefty 2,000 milligrams of omega-3s. This makes it an ideal choice for grilling or broiling if you're looking for a protein-rich, low-calorie option—and it pairs wonderfully with bold flavors like garlic and citrus.
Sardines
Sardines are small, oily fish that offer an abundance of omega-3 fatty acids, calcium, and vitamin D. A typical can of sardines contains roughly 156 calories, 18 grams of protein, and 8.55 grams of fat. They’re perfect for tossing in salads, spreading on crackers, or blending into savory sauces, making them a versatile ingredient in many dishes.
Rainbow Trout
Rainbow trout is a fish with a mild flavor that is easy to prepare. You can cook it by grilling, baking, or pan-frying for a light, healthy meal. A 3-ounce portion of this fish offers 17 grams of protein and 1,000 milligrams of omega-3 fatty acids. It pairs perfectly with fresh herbs and lemon, allowing you to combine it with greens for a nutritious, low-calorie dish.
Halibut
Halibut is a lean fish known for its firm, flaky texture. A 3-ounce serving delivers around 77.4 calories, 15.8 grams of protein, 500 milligrams of omega-3s, and plenty of vitamin D, promoting stronger bones. It can be grilled, roasted, or pan-seared, making it a versatile ingredient for everything from salads to tacos.
Herring
Herring is a fatty fish rich in omega-3 fatty acids that support heart health. A 3-ounce portion provides approximately 134 calories, 15 grams of protein, and up to 2,000 milligrams of omega-3s. Often smoked or pickled, it brings extra flavor to dishes like salads and sandwiches. It also makes a nutritious snack when served on whole-grain crackers.
It’s also an excellent source of vitamin D and selenium, which contribute to various important functions like thyroid health, DNA synthesis, and strengthening the immune system to fight off infections.
